This compound exercise works the muscles in your buttocks, the front and back of the thighs, shoulders and back.
Do 2 to 3 sets of 5-10 jumps, adding more sets as you get stronger. Rest in between sets for 5 to 10 times longer than it takes to perform a set (i.e., if it takes 6 seconds to perform a set, rest for 30 seconds to 1 minute.)
*Stand with your feet hip-width apart and your arms outstretched in front of you at chest level.
*Perform a squat by pushing your hips back and down.
*Then, immediately jump up as high as possible driving your arms up to assist you and pushing through your ankles, knees and hips.
*As you come back down, bring your arms back down to starting position as you simultaneously descend back down to a squat and reset for the next jump.
*Continue performing this movement for desired number of repetitions.
This exercise is being demonstrated by Bonnie Steele, a YMCA-certified group exercise instructor for the Staten Island YMCA Broadway Branch, West Brighton.